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On Sale This Week: Versatile Eggs

01 March 2017  
Eggs, An Inexpensive, Delicious, High Quality Protein

Consider the egg. A single large egg has 71 Calories, .4g Carbohydrate, 5g Fat, and 6.3g Protein all wrapped up in a protective shell that can keep it edible for at least a couple of months if refrigerated. It’s chemical properties make it invaluable in cooking. Where would your cookies be without its ability to stick things together, where would your custard be without its ability to coagulate, and where would your meringue be without its ability to form a foam to hold air, and then harden to hold it in place? It was even used to stabilize tempera paint in Italian frescos. 

People have been eating eggs for as long as we’ve been around, bird and fish eggs have been prized for millennia. Although the chicken is our main source of eggs today, many others have been used, ostrich, sea birds and quail come to mind. Chickens are native to south and southeast Asia, but they spread very rapidly once they were domesticated. Fowl were found in Egypt in the 15th century B.C. They are hardy, like to stay in flocks (where they have their own social structure, pecking order), they are omnivorous, and they are small and tasty. Obviously the ideal domesticated animal. They are happy to produce eggs even in the absence of a fertilizing male (which is a really good thing as anyone knows who has had a feral rooster living in a tree next to their bedroom.)

There are a few things we need to know to use eggs safely. In the USA they are washed at their point of origin, then refrigerated. This washing removes a natural cuticle from the outside and means we need to keep them refrigerated. There is a small chance of their being contaminated  with salmonella, only about 1 in 20,000 by some estimates, but many people prefer not to eat raw eggs. It is possible to buy pasteurized eggs for dishes, like mayonnaise, which require raw eggs.

If you wonder if those eggs you bought last month are still good—just fill a mug with cold water and carefully place each egg in. If it sinks, it is ok, if it floats, throw it out. Test each egg though, because they may be of widely varying ages.

As always, prices are for this area and for Safeway and Fry's will require at least a Club Membership card. Some may require digital coupons as well. We try to indicate all restrictions, special conditions etc. Sprouts does not require any cards or coupons and does not have any special savings days. They do give both last week’s and this week’s special prices on all Wednesdays. This week, March 1, is senior discount day at Fry”s and Safeway. All patrons 55 and over will receive 10% off their entire order.

Both Safeway and Fry’s are pushing their Digital Coupon programs. In theory some prices are only available by digital coupon. I know that at Fry’s they will give you the price if you state at the checkout that you do not have appropriate electronic access. As I see it there are two main problems with these programs. One is that they collect even more information about us. The other is that you have to go on line before you go to the store and add the coupons to your account. This is not how I shop—I don’t have time. I will try to let you know when there are particularly good deals on the digital programs.

Don’t forget the new Prescott Sprouts store is opening at 7 a.m. on Wednesday, March 15th—see you there!

This week we are starting a new feature—the Deal of the Week. One item which offers exceptional savings is selected for each store. It will appear just below the store name.

On Sale This Week

  Frys  Safeway  Sprouts 
 Berries

$.77/each

Blackberries, 6 oz box limit 4 

 $.87/each

Blueberries and Blackberries, 6 oz box

limit 2

2.98/each

Organic Blueberries, 6 oz. box 

 Chicken

 $.87/lb

Foster Farms, Whole, Drum, Thigh

 $.67/lb

Whole or leg quarters jumbo pack

 $1.47/lb

Boneless skinless breasts or split breasts

(with bone), value pack

 Fresh Fish

 $4.99/lb

Tilapia, Fresh, Farm raised or 

$6.99/lb

Catfish, Fresh, Farm raised

$6.99/lb

Fresh, True Cod, Weather permitting

$15.99/lb 

Sea Bass, Fresh, Weather permitting

$5.99/lb

Tilapia, Fresh 

Rockfish, Fresh

Fry's

Deal of the Week
$.69/dz—Eggs, Fry's brand, grade A, large

Produce
$.50/each—Green Bell Peppers, Cucumbers, Yellow Onions
$.77/lb—Grapes, green, seedless
$2.50/each—Strawberries, 1 lb and Blueberries 6 oz.
$1.99/lb—Asparagus
$.69/lb—Cabbage, green
$.99/lb—Onions, green

Meat
$2.50/lb—Turkey, ground, Jennie-O, 1 lb roll
$2.99/lb—Beef, Brisket, whole in bag.
$.99/lb—Pork, Shoulder roast, whole in bag, limit 2
$.87/lb—Chicken, Whole, Split breast, leg, thigh
$4.97/lb—Beef, Ribeye or New York strip steak, bone in, super value pk, limit 2

Other Good Deals
$2/box—Cereal, select varieties, or Capri Sun. If you buy 4 of these items, get a free gallon of Fry’s milk
$.50/each—Beans, canned Kroger or Starkist Tuna, select varieties
$2/each—Cheese, Kroger brand, select varieties

Digital Coupon Offers, must sign up and follow directions to receive these savings.
$3/10—Yogurt, Kroger brand, must buy 10
$1.49/each—Cookies, Keebler, select varieties
$1.50/each—Frozen Waffles, Egg-O, select varieties, must buy 2

SAFEWAY

Deal of the Week
$.67/lb—Chicken, whole or leg quarter, jumbo pack

Produce
$.88/lb—Bell Peppers, Red, Yellow or Green
$1.69/lb—Potatoes, Baby red, Yukon or fingerling

Meat
$1.69/lb—Pork, Sirloin Roasts
$1.99/lb—Shoulder, country style ribs, bone in fam. pk, Sirloin chops, boneless, fam pk, 
$1.99/lb—Loin half roast, in bag, boneless or assorted loin chops, bone in, family pack
$4.99/lb—Beef, Boneless, London Broil or Top Round roasts, or steaks (family pack)

Other Good Buys
$1.49/each—General Mills Cereals, Nature Valley Fiber One, when you buy 3, limit one reward
$2/each—Farmer John Bacon, with coupon, paper or digital
$2/each—Lunchmeat. Land O’Frost, select varieties
$.50/each—Yogurt, Dannon, 5.3 oz, select varieties

Special Deal on All Varieties of Shamrock Farms products. Shelf Tags Reflect 40% off

Buy 4 get $4 Off—Must buy in multiples of 4 to get special prices.Many items on this sale this week including:
$1.49/dz.—Eggs, Lucerne, large, 12 count
$.69/each—Pasta, American Beauty, select varieties
$.69/each—Tuna, Chicken of the Sea, select varieties and Sardines, select varieties
$1.99/each—Mayo, Kraft, Vlasic Pickles and Mission Tortillas, select varieties

Some items have an additional restriction this time—you must buy 4 of that item to receive the savings—this applies to :
$2/each—Hershey’s Stand Up pouch or Cookie Layer Crunch, select varieties

There are some savings only available to members of Safeways Just 4 You program of digital coupons.

$.99/each—Fresh pineapple
and a few others

SPROUTS

Deal of the Week
$.88/lb—Asparagus

Produce
$.69/each—Bell Peppers, Yellow, Red, Orange
$.69/each—Cucumbers, Celery Bunches
$.69/lb—Onions, White, Sweet Yellow, Red
$.88/lb—Tomatoes, Beefsteak, Roma
$.98/lb—Green Beans, Italian Squash

Organic Produce
$.98/each—Yellow Mangos, Grapefruit
$.98/lb—Bunched Red Beets, Avocados
$.88/each—Green Curly Kale, Red Russian Kale, Lacinato Kale *see below

Meat
$2.99/lb— Chicken or Pork Sausage
$2.99/lb—Chicken Breast, Stir fry, Scalloppini or Cutlets.
$3.99/lb—Ground Chicken or Pork
$4.99/lb—Beef, Chuck Roast, boneless
$4.99/lb—Beef, Marinated Carne Asada, Az grown, 

Other Good Deals
$4.99/each—Medjool Dates, 13.5 oz package
$1.99/lb—Sunflower seed kernels
35% off—all Bear Naked items
35% off— all Pure Organic items
40% off—MaraNatha Peanut butter, select varieties
$3.99/dz—Eggs, Organic Valley Free Range
$3.99/lb—Cheese, Colby Jack, Bulk cut, in Deli
$2.99/dz—Cookies, fresh baked, in bakery
35% off—All items from, Kashi, Earthbound, So Delicious, Gardenburger, In Dairy Case

*Never heard of Lacinato Kale? It is also known asTuscan kale or black kale. It is a traditional ingredient in minestrone and ribollita soups. It is a  flat leafed variety, dark green and can be used in most ways you would use other kale. It’s flavor is described as sweeter and more delicate than Curly Leafed Kale.To try grilled smoked kale, remove stems from leaves, tear into largish pieces. Toss with olive oil and a little salt. Grill over medium heat adding some soaked Maple or Oak chips in a smoker pan. Grill on one side for 3 to 5 minutes, it will sizzle and char a little, don’t worry. Don’t let them get too burnt though, a light char or toasting is your goal. Turn with tongs and give the other side about 1 to 2 minutes more. Remove from the heat and serve immediately.

Or make ribollita, a great Italian soup.

Things to do with Eggs

Frittata
A frittata is an extremely versiitle dish, combining eggs with a variety of other foods. The ingredients, method and flavorings are entirely up to you. If you are watching your carbs you can make one with low carb veggies. Try pizza flavoring. Go Wild!

This is more of a method than a recipe. Frittatas are most extremely variable, which is what makes them so useful. You can use whatever you have on hand, or buy something special for it. There are two basic varieties, baked and broiled. A baked Frittata can be made in any shallow vessel, an oven safe skillet, a shallow baking dish. A broiled Frittata must have an oven safe skillet.

The basic method is as follows:

Use about 4 cups of cooked food
Use about 6 to 8 eggs
Place the cooked food in the bottom of your vessel, spreading it evenly.
Stir up your eggs, but don’t beat much air into them.

Pour the eggs over the cooked food. You can move it around in the vessel to redistribute everything evenly. Add grated or thinly sliced cheese now.

Put the whole thing in a 350º oven for 15 to 20 minutes, the eggs should be cooked but not hardened, and the top should be a little browned. If you want the top more browned, put it under the broiler for a short time.

Done—serve hot, warm or cold for breakfast, lunch or dinner, with a salad, some fruit or anything else that occurs to you.

Now, there are some variations and things you might want to consider. If making a Frittata as the main dish for a meal I usually use about 1/3 meat, 1/3 starch and 1/3 vegetables. I almost always use mostly leftovers. I prefer the skillet/broiler method so I will describe that here.

Start with a small onion or part of one, diced. Sauté it in your skillet (usually 12 inches, but depends on how many servings you want,) Add whatever else you want that needs to be cooked; diced celery, chopped up fresh asparagus, leeks, etc. Sauté until mostly done. Now add whatever meat you are using, diced, ham is especially good, chicken, bacon, etc. Stir it around till is is warm. Now add your starch, rice, potatoes, quinoa, pilaff—. Warm it up too. If you want to add something wet, like wilted greens, or tomatoes, you need to take steps to remove the excess moisture, seed the tomatoes, wring the greens in a towel. If you don’t it may interfere with the eggs cooking properly. 

Distribute the cooked ingredients evenly over the bottom of the skillet. Heat the skillet over medium, low heat. Next, stir your eggs around in a bowl to mix yolks and whites. Pour the eggs over the other ingredients. Cook without stirring until the eggs are no longer runny. So obviously you need the whole thing to be no higher than 2 or 3 inches. Put a lid on if it doesn’t seem to be cooking fast enough. 

Heat up the broiler. Sprinkle on cheese if you like. Place the skillet under the broiler (not Too close) until the dish is as brown as you like. For serving see above. 

This is how i usually do it. For other takes on the process see:

You could also make them as Frittata Muffins

Now, how about a few scrambled eggs, what could be simpler? I’d sprinkle cheese on the top and serve with salsa. But then I’m from AZ.

Here is a family breakfast favorite:

Croissant Breakfast Spinach Casserole

Ingredients
2 packages crescent rolls
Bacon, sausage or ham - or all three!
Spinach
Mushrooms
7 eggs
1 8 oz.package sharp cheddar cheese, grated
½ c. Melted butter

Directions
Open one package of crescent rolls. Press seams together, place on bottom of sprayed glass dish. 

Cook bacon to desired doneness, remove from pan, drain on paper towel.

Cook sliced mushrooms and spinach in leftover bacon grease, until mushrooms are cooked and spinach is wilted. Spread mushrooms and spinach over the crescent rolls. 

Beat eggs, pour over mushrooms and spinach. Sprinkle with salt and pepper if desired

Bake at 375 for 12 minutes. Remove from oven. Do not turn oven off.

Sprinkle with cheddar cheese. 

Open second crescent roll. Pressing seams together, place carefully over cheese and eggs. Pour butter over biscuits. Place back in oven for 15 minutes.

Remove and eat!

For fancy eggs, how about a soufflé. This looks simpler than one thinks. Maybe next time.

And, finally, you need a chocolate soufflé. You're welcome.

Editor’s Note: Some of the images shown here may be published under the Creative Commons licensing. Images were possibly altered to accommodate the article. http://creativecommons.org/licenses/by-sa/3.0/

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Cindy LaMaster